Xhale Introduction to Mindfulness Meditation - 6 week course

Date: 25th July – 29th August 2016: Mon 7- 8pm

Venue: Slieve Gullion Courtyard
Cost: £60

Overview
Throughout the duration of the course, you will learn about the many physiological,
psychological and spiritual benefits of meditation. We will explore a range of meditation
techniques to: develop your skills in mindfulness; develop a meditation practice; create a
personal meditation space at home or away; and be able to use meditation to support
sustained positive improvements to your holistic health and well being.
For your homework each week you will be asked to practice a daily activity mindfully
and to practice a meditation technique. You will be encouraged to keep a personal journal
to record any insights on your meditation journey.
Week 1
 Introduction and course overview
 Overview of meditation techniques which will help to anchor you in the present
moment. These will include breathing exercises, developing each of the senses;
body scan; visualisation; use of mantras; contemplation and mindful activities i.e.
sitting, eating, walking, standing, drinking; use of objects; meditating on our
thoughts, developing personal affirmations to create positive change
 What meditation is and what meditation isn’t, history of meditation and
mindfulness
 Benefits of meditation to holistic health and well-being; the link between
meditation and stress management; scientific evidence to support the practice
 Practicing being present – ‘The Mindfulness recipe’
 ‘Just Being’ meditation – observing your breath and environment using all the
senses
 Resources for developing your practice
 Homework practice
Week 2
 ‘The Sound of Silence’ - exploring how to nurture your meditation practice in a
world full of noise
 Anchoring using the internal supports of the breath and body – body scan
 Eating meditation - you will develop your skills in mindfulness through the
nurturing and contemplative sensory experience of eating
 Gratitude exercise and meditation
 Create a personal meditation space at home or away
 Homework practice

Week 3
 5, 5,5 breathing practice
 Mindful walk - deepening your awareness of living life in the present moment
This will include a number of guided meditations to enhance sensory
development of the natural environment (this week may change as it will depend
on the weather)
 Homework practice

Week 4
 Grounding meditation

 Mindful drinking practice using water – developing an attitude of gratitude for the
simple things in life and cultivating awareness of the importance of water to our
holistic health
 Deep listening practise - developing your skills in being mindful to others
 7, 11 breathing exercise
 Use of external supports to develop your mindfulness practice eg images and
objects
 Internal weather check and acceptance of present moment emotions
 Homework practice
 Week 5
 Observing your thoughts and practicing detachment while nurturing acceptance
 Impact of silence on connecting with inner peace, wisdom and creativity
 Calming silent mantra practice
 Squared breathing technique
 Silent meditation
 Homework practice

Week 6
 Recap on internal supports (using your breath and body as anchors) and external
supports (objects, images, everyday activities etc)
 Committing to living mindfully, developing personal affirmations – deciding on
positive personalized actions to contribute to health and wellbeing
 Developing the art of stillness - silent meditation
 Body scan - this deeply relaxing mindfulness meditation practice will be the
perfect way to gently finish your course, bringing the benefits of meditation with
you on your journey home and into your life……………
How to pay?
The cost for the 6 week course is £6o. You can pay by BACS or cheque.
I will give you these details when you book the course.

What to bring?
All you really need is your breath! Wear loose, warm and comfy clothing and walking
shoes/boots, waterproof coat, (hopefully you won’t need this!!!)

Bring a note pad and pen for your meditation journal.

On week 6 bring a pillow and blanket and yoga mat if you have one as you will be lying
down (optional) for the body scan.

Directions
Slieve Gullion Courtyard, 89 Drumintee Road, Killeavy, Newry BT35 8SW

Coming from Dublin or Belfast, just outside Newry, leave the motorway when you see
the sign for Forkhill – at the roundabout you will see the sign for Slieve Gullion Forest
Park. Follow this and you will pass through the villages of Cloughoge and then Meigh.
Approx. 1 mile outside Meigh as you approach a bend in the road, you will see the sign
for Slieve Gullion Forest Park, slow down and indicate right and drive up until you come
to the first building on the left. There are a few parking spaces which have an easier
access to the courtyard. We will be in the large room immediately facing the main gate in
the courtyard. Otherwise park in main car park, go through the garden and down the
steps and we are in the last room on the right at the bottom of the steps.

Looking forward to meeting you soon

Many thanks
Ann

Ann Ward
Xhale
ann@xhale.biz
www.xhale.biz
07816835147
www.facebook.com/XhaleMeditation